Pantlegz's Workout Journal

[Pantlegz]

just got out of MMA, got put to sleep for the first time today... that was pretty cool and a little strange. I was going to lift afterwards but I got the most amazing deep tissue massage by some girl that is a 'friend of the gym'. So I decided that I would take it easy for the night and enjoy feeling good.

Oh and I went to the dr the other day for my yearly check up and mentioned my lower back bothering me she said it was muscles in my SI joint that were spazzing out and tensing up, the massage really helped loosen everything up but are there any PT exercises I can do to either stretch it out or make those muscles stronger?

 

[Howard]

just got out of MMA, got put to sleep for the first time today... that was pretty cool and a little strange. I was going to lift afterwards but I got the most amazing deep tissue massage by some girl that is a 'friend of the gym'. So I decided that I would take it easy for the night and enjoy feeling good.

you best be deep massaging her tissue too

 

[Pantlegz]

Squats: 325x5x5
Bench: 195x5x5
push ups: 0
OH Press:125x5x5
reverse crunches: 3x12

Didn't do push ups again today because I'm sure we'll do some at MMA tonight and I didn't want to get too worn out. It's amazing how much better my back felt today after that massage, Squats and Bench both felt light. OH Press was a bit of a pain still but I wasn't supposed to do them today anyway.

 

[Pantlegz]

just go back from MMA it was a pretty lazy day just some technique on gi arm attacks from guard for about an hour, no rolling or live drills, which blew but Fridays in the gym are pretty lax

 

[Pantlegz]

you best be deep massaging her tissue too

lol I don't think my girl would be too happy about that :|

 

[Pantlegz]

Got my blood work back today, it's not as good as I would have liked but not bad.

Total 169.2
Tri: 93.0
LDL 121.7
HDL 28.9

My LDL needs to come down but I haven't been eating very healthy the last few months so changing my diet around should help over. Would eating more grass fed beef help boot my HDL? the Dr suggested something like fish and/or fish oil.

 

[Pantlegz]

Squats: 335x5x5
DL: 125x5, 225x3x5
OH press:115x5x5
Lat pulldowns: 130x10x3
chin ups: 3x3
prone bridges: 3X60 sec

Overall I felt a lot better today, even 335 felt light. But my SI joint started to spaz out during my DL's so I decided to stay lighter and focus more on form and getting my grip back into it. Everything else fell into place, will get better soon. Oddly, I barely broke a sweat in the gym today...

 

[conorvansmack]

Got my blood work back today, it's not as good as I would have liked but not bad.

Total 169.2
Tri: 93.0
LDL 121.7
HDL 28.9

My LDL needs to come down but I haven't been eating very healthy the last few months so changing my diet around should help over. Would eating more grass fed beef help boot my HDL? the Dr suggested something like fish and/or fish oil.

Fish oil will be a lot easier and cheaper than eating more grass fed beef.

 

[Pantlegz]

Fish oil will be a lot easier and cheaper than eating more grass fed beef.

cheaper maybe, I live in Kansas tho so finding it wouldn't be too hard I could buy like 1/2 a cow or 2 1/4's and stock up a deep freezer with ease. It's actually supposed to be quite a bit cheaper than buying a few lbs at a time especially since you get all the 'good' cuts too.

On a kinda related note, I got my animal cuts in today! Gonna try it out and see how well it works. I also ordered animal flex because it came highly recommended by the guys at MMA, should have it early next week.

 

[Howard]

Fish oil seems like it might be a lot more reliable than grass-fed beef. Just my 2 cents.

 

[Pantlegz]

Fish oil seems like it might be a lot more reliable than grass-fed beef. Just my 2 cents.

How so? Grass fed beef is proven to be high in omega 3's (good fat) which is exactly what I need, on top of that I already eat a good amount of beef the way it is. Not saying I wont incorporate some sort of fish and/or fish oil into my diet because I'm fond of salmon and I have tons of friends that like to fish all summer so I'm sure I could get some decent catfish or whatever from them.

To be honest I would rather not take fish oil as a supplement if I can help it.

 

[Pantlegz]

Squats: 325x5x5
Bench: 205x5x5
push ups: 3x25
Lat pulldowns:140x3x10
prone bridges: 3x60

Today felt good again, bench felt light, think I'll go up to 225 next time and see how it goes. squat felt good too, I'll add more weight Friday. Everything else seems ok to me, my lat pulldowns are still kinda weak but they're getting easier.

I need to add something to my workout to help with BJJ. For some reason my push/pull with my arms is weaker than it should be and I need to know what would make it stronger.

All in all I'm happy with my progress so far. I'll update with my weight tomorrow after MMA, my home scale says I've dropped 9 lbs...

 

[conorvansmack]

You could do pull ups instead of/in addition to pull downs.

Do, or do not. There is no try.

 

[Pantlegz]

You could do pull ups instead of/in addition to pull downs.

Do, or do not. There is no try.

I am, I alternate pull/chin ups on my other day. As much as I would hate to add them I was thinking maybe curls would help with pulling, not sure about pushing though. I know bench press helps with that but the positions I need help with I'm not exaclty flat on my back or in the position to put my chest into it, initially.

 

[Pantlegz]

weighed myself tonight at the gym before MMA and came in at 238 on a super full stomach because I lost track of time and ate right before I left. That's 10lbs dropped in 9 days. I know it's probably not healthy and some is probably water weight but the scale is dropping. I would like to see ~220 before I'm off animal cuts(2 weeks on 1 off 1 more on) and see how I feel from there. I probably wouldn't cycle it again and I'm sure I'll gain some of the water weight back but maybe I can maintain my weight there a little better this time.

MMA went well tonight aside from the 330lb guy that just basically sat on my for 5 min. We worked on some basic shit because we had 3 new guys tonight and did a solid hour of just rolling. feel like I'm going to be able to get back in it for 3 hours rather than just 1.5 tonight I didn't feel like I needed a break. I felt so much stronger and the warm up no longer wears me down like it was a few weeks ago!

 

[Pantlegz]

Squats: 345x5x5
DL: 225x5, 315x2x5
OH press:125x5x5
pull ups: 3, 2, 3(with 60lbs assist) 3 (with 80lbs)
reverse crunches: 3x15

I had to push myself just to get in the gym today. I was tired, still sore from MMA last night. I should have used my better judgement and just waited until tomorrow. I'm really not sure why I had so many issues with pull ups today but by the end of everything I was beat and even with the assist it seemed like I was struggling way too much.

 

[Pantlegz]

Squats: 345x5x5
Bench: 215x5x5
push ups: 3x20
Lat pulldowns:150x3x10
reverse crunches: 3x15

Today I wasn't feeling all that into it either. I think it may have something to do with the meds(anti depressants) I was given to help with a sleeping disorder. I've noticed since Friday I've been sort of out of it, drowsy and just not myself. I called the dr and talked about it and we're going to try something different.

The last set of lat pull downs I just couldn't push myself hard enough so I had about 10 seconds of rest between the last 5, reverse crunches just felt like shit. I waisted to do push ups at home because of the way I felt. Hopefully MMA goes better and I can shake this whatever that's been slowing me down mentally.

 

[Pantlegz]

Squats: 350x5x5
DL: 315x2x5
OH press:135x5x5
chin ups: 5, 5, 3
prone bridges: 3x60seconds

felt really good today. Added 5lbs to squat which is where I'll stay for at least a week because I was really pushing it to get those last few reps up. DL felt good, but still irritated my SI Joint. The others are moving along and getting easier. Just gotta keep going and I should have all my lifting goals from last year that I carried over met before I know it...

 

[Pantlegz]

MMA kicked my ass tonight. We just drilled the correct way to mount from side control and the different ways to attack/defend. Most of the ass kicking came form the hour of rolling after the fact I don't know why but my body just wan't into it today. But I got another awesome massage I didn't realize how much tension was in my shoulders until she started working on them. I might have to go to her place of employment and get a full hour just to work out all the kinks.

 

[Pantlegz]

Squats: 340x2x5 263x3x5 405x1
Bench: 225x5x5
push ups: 3x25
Lat pulldowns:150x3x10
reverse crunches: 3x12

Today felt much better. Squats weren't what in my normal fashion but the rack was in use and the guys using it were squatting basically what I do so I went with it. Got 405 up without much effort. Bench was also pretty easy, 225x5x5 was my goal from last year that I just carried over since I kind of fell off the wagon late last year. Lat pulldowns were easier today too. Over all I'm pleased with my day in the gym even though I thought maybe I needed another day of rest before I went in.

 

[Pantlegz]

Squats: 350x5x5
DL: 365x2x5
OH press:135x5x5
chin ups: 5, 5, 5
prone bridges: 3x90seconds

Squats felt a lot easier today, DL's weren't bad at all either. My grip was a little stressed but nothing to bad. I pushed myself to do 90 second prone bridges. Feeling good for MMA tomorrow night.

 

[Pantlegz]

mma kicked my ass tonight, I'm sore but it's worth it. My weight was a little higher than I expected at 243 I must be gaining muscle mass still because I've gotten slimmer. Which sucks, because I kind of wanted to start to prep for fighting but at 245 I'm just not at a good weight, too light for HW and too heavy to cut for LHW. Oh well I'll keep at it and see where I end up, I feel like I have the fat to lose to get me closer to 205 but everyone says I look like I weigh maybe 220 so I dunno maybe I think I'm fatter than I am.

 

[Pantlegz]

Squats: 350x5x5
Bench: 225x5x5
push ups:
Lat pulldowns:150x3x10
reverse crunches: 3x12

Today was hell in the gym. Bench felt ok but heavier than the other day, squats were a pain. My left elbow started getting irritated again and I wasn't able to do any push ups. Just a bad day, Friday will be better.

 

[Pantlegz]

Almost skipped MMA last night but decided not to. It was well worth it, went over some basics for a few new guys. Rolled with a few bigger guys that knew what they were doing and got my ass kicked. It was a good learning experience though and it's nice to roll with guys that are about my size, since I have at least 50lbs if not more on most of the guys I roll with.

 

[Pantlegz]

Squats: 355x5x5
DL: 365x2x5
OH press:135x5x5
pull ups: 3, 3, 1.5
prone bridges: 3x90seconds


My left arm has been killing me, Rolled last night for the first time in a Gi and it was an interesting experience to say the least. I was getting my ass handed to me. I didn't have much trouble in the gym today until it came to pull ups and my arm just gave out. Squats and DL felt good though. probably going to add more weight to DL's next week.